The Foundry Union Station – CrossFit

View Public Whiteboard






A1: Shoulder Press (5 x 5-5-5-3-3 @3010)

5 sets x 5 reps @3 down, 1 up.

work between your 60-75% of 1RM.

Like always let the tempo determine the weight.

A2: Ring Rows (5 x 5 @3131)

A3: Kipping Swing (5 x complex)

If you already have strict pull ups, then the complex is:

1 kip +

1 + 1/4 pull +

1 +1/2 pull+

1 + 3/4 pull

1 + 1 pull up

If you currently don’t have strict pull ups yet, then:

5 kips + hand release

If you don’t have a strong grip/shoulder yet or injury then:

10 hollow band pulls or 5 small kips.


B: PANIC BREATHING (Foundry Mod) (Time)

For Time (with a Partner) CAP 17

500-400-300-200-100 meter Row (x2)

Partner Kettlebell Rack Hold ((35#/26#/18)X2)

5 Burpee penalty for each drop of kettlebells

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100.

Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.

Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.

RX+: 53#/35#



10 hollow rocks

10 leg lift

10 tuck ups